how high water and sodium with high carbs 2 days like this?
1.5-2 galloons
600g carbs
sodium 4000mg
10g fat per meal or higher?
Thanks alot for the tips
You can't describe it that way because I don't know your body, I don't know how you eat at the moment, how you react to carbohydrates, changes in sodium, etc.
These are the general recommendations for a good carb load if you're really shreded
let's say you have a show on sunday
from Monday you reduce carbohydrates, but not too zero because energy routes will start to switch to a different type of "fuel"
let's say you finished your diet on 200g carbs
-Monday-Thursday 100g of carbohydrates and you increase your water intake by 1/3 of what you drink normally, let's assume that you are drinking 6 liters so you increase it by 8 liters, I would set sodium intake equally throughout the week to 3g (that 3g of sodium equals 12g of salt)
-on Friday you start loading and on the first day you give really hard
6 meals of 150g of carbs and 10g of fat
sodium 3g
water 6 liters
on Saturday morning you get up and if you are still uncharged, you give 5 meals of 150g carbs and 10g of fat and load shitem, here I do not interfere with burgers, etc. because protein is not needed at this point and can only hinder digestion. More like sushi + a few pieces of pizza + piss every time you get up at night - 1 rice waffle + a teaspoon of peanut butter
Water 3 liters until the 5th meal and set aside (then just a little to meals the next day so that digestion is not disturbed)
sodium all the time 3g
of course, it is written very inaccurately and in general, it is impossible to write out such things in advance, you have to control everything on a regular basis, also connect accordingly with diuretics etc. but it is a general scheme